So many people ask me what I do as a busy business owner & entrepreneur (and a woman in her 40s) to actually live and breathe the UMBRA proactive mantra and the importance of the “Wealth of Health.”
The truth? Despite my best-laid plans for physical, mental, and cognitive health, life often gets in the way. Running a business, the pressures of daily life and travelling constantly mean that I realise my balance is not always perfect – but that’s the point. It’s not about perfection; it’s about having handrails that you can reach for when things feel off-track and small changes to your everyday routine that compound positively over time.
Having spent almost 30 years at the right hand of some of the world’s most successful and inspirational individuals, I’ve learned the power of “putting my own oxygen mask on first.” This toolkit is a reflection of that. I’ve shared it with clients going through liquidity events, succession challenges, and personal crises – and it’s fast become a go-to guide for restoring peace of mind and getting back to a high-performance rhythm.
This is the evolved version of my first Emotional Security Checklist (you can still read the original here). Like me, this UMBRA toolkit has grown and adapted.
Morning Regime
Your sleep starts with how you wake.
- Wake and sleep at consistent times.
- No phone before getting my head outside in natural light (even if it’s cloudy).
- Metal tongue scraper, copper body brush, and Hanna Sillitoe probiotics. Use code BRIGHT20 for a 20% discount on Hanna Sillitoe products.
- Cold shower every morning (warm only on hair-wash day, then finish with cold).
- Supplements: Bare Biology Omega+, Davinia Taylor’s Willpowder MCT and creatine in my matcha/smoothie (with a 15% discount on Willpowder via the link).
Context: From alarm to out the door = 20 minutes. Makeup happens en route or on-site.
Testing & Tracking
- Annual Dutch Complete Test and full Randox Everywoman blood panel for hormones and health markers.
- DNA methylation testing with Stride. (10% discount code using this link).
- Yearly full health MOT (MRI, heart scan, bloods, DEXA bone density scan).
Night Regime
Unwinding properly is the real hack.
- I invested in Levitex mattress + pillows and they are an absolute game-changer. Founder James does sleep posture analysis for friends of UMBRA. Let us know if you’d like an intro.
- OURA ring to track stress, sleep, and readiness. Purchase using this link for a special ‘friends of UMBRA’ discount.
- Phone on flight mode an hour before bed.
- Ritual: acupressure mat (a Christmas present from my team that took some getting used to but is now a non-negotiable), grounding sheet (one for home and one for travel), hot whole milk with cacao and collagen. Purchase via the link for a 20% discount at Ancient and Brave.
- Castor oil on stomach, magnesium cream on feet.
- Mouth tape and retainer/mouth guard: We carry a lot of stress in the jaw, so oral health is worth raising with your dentist.
- Sleep non-negotiables: cool, dark, quiet room and Dore and Rose sleep mask.
Stress Reset
When I’m under pressure, I:
- Book a quick “longevity win” (HBOT, infrared, compression boot therapy, cold plunge).
- Cut out alcohol.
- Prioritise nature, even a quick walk in a park.
- Revisit my One Year Compass commitments (a free booklet for reflecting on the past year and planning the next).
- Journal with The Greatest Self-Help Book by Vex King.
- Timeblock something restorative – even if just an hour.
- Find a local yoga class.
Free Hacks
Zero Cost, High Return
- Morning sunlight.
- Movement (doesn’t need to be a workout).
- Hydration.
- Breethe app: Glenn Harrold’s deep sleep hypnotherapy (the free version works wonders).
- Spotify Gong and Binaural Beats playlists for focus, sleep, and travel resets.
New Additions
Because well-being evolves with science and tech:
- Apollo Neuro – a wearable for nervous system regulation.
- Muto Longevity supplements to support my HRV Use the code UMBRA10 for a 10% discount.
- Calmi jewellery (ring, bracelet and earrings) – discreet wellness accessories designed around acupressure and magnetotherapy. Use the code ‘CALM20’ for 20% off.
Closing
This list isn’t about perfection – it’s about having a handrail for when life feels overwhelming. I hope it evolves, just like me, and I’d love to hear what’s worked for you.
Stay safe & healthy,
Kate
If there’s something you swear by that isn’t here, I’d like to hear about it!
